Moore - Beginner Guide
Master the Moore HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on efficient rope climbs and runs while accumulating HSPU reps without going to failure.
Recommended Gear
- Long socks or shin guards (for rope climbs)
- Wrist wraps (for HSPU)
- Chalk
- Running shoes
- Gymnastics grips (optional)
Choose Your Skill Level
Beginner Pacing Strategy
Aim for 2-3 complete rounds
Each round should take 6:00-8:00
Don't go to failure on HSPU
Rope climb is the limiting factor
Beginner Movement Tips
Rope Climb: Scale to lying rope climbs, rope pulls, or 5 pull-ups
Run: Steady 70% effort, use to recover
Max HSPU: Sets of 3-8 reps, stop 2-3 reps shy of failure
Track total HSPU reps completed
Beginner Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Reduce rope climb to 10 feet or scale to pulls/jumps
Pike push-ups or box HSPU instead of strict HSPU
Reduce run to 200m
Reduce time cap to 15 minutes
Set target HSPU reps (e.g., 8-10 per round)
Beginner Success Tips
Max-rep HSPU requires pacing discipline
Don't redline on first round of HSPU
Rope climbs will gas your grip for HSPU
Track HSPU total separately from rounds
Ready to Take on Moore as a Beginner Athlete?
Use these beginner strategies to honor Officer David S. Moore with your best effort.